Little Time to Exercise? - Get the most from your workouts - Great River Health System
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Health Fitness–Great River Medical Center SPRING 2020
Little Time to Exercise?
Get the most from your Circuit training
workouts Circuit training is a combination
of cardiovascular and resistance
Although we live in a world full training in a fast-paced and
of time-saving gadgets, there’s effective session:
no way to scrimp on exercise. For • Start with an aerobic activity for
good, long-term health you need three to five minutes to get your
to hit the pavement, pump a little body warmed up.
iron and stretch those muscles! • Do a few sets of resistance
exercises. To “superset” aerobic exercise,
To make the most of your time, • Return to cardiovascular activity, repeatedly pick up your pace for a
plan your workout in your head or and keep alternating between few minutes and then bring it back
write it down. Also, determine the the two. down.
best time for you to exercise and
plan ahead: As always, finish with a relaxing Personal training
• Morning – If your goal is to get cool-down. You will get the calorie You might consider using a
up and work out before going to burn from aerobic activities and personal trainer. Your trainer will
work, lay out your clothes, make the metabolism boost from help keep you focused and will
your lunch the night before and strength training. take the guesswork out of the best
go to bed earlier. path to your fitness goals. Most
• Midday – During your lunch Supersets likely, you will be committed to
hour, take a power walk with a Performing supersets bumps up working out if you have invested
coworker. the intensity of strength training. money in it and know someone is
• Evening – Take your bag in the Instead of having rest periods expecting you to show up.
morning and stop at Health Fitness between two sets of an exercise,
on your way home from work. do an exercise that works on a Making time to exercise is
different muscle group. Try these important, so follow these time-
If you’re crunched for time, boost pairs: chest and upper back, biceps saving tips to a healthier you.
your workouts by doing circuit and triceps, stomach and lower You’ll feel better and have more
training, performing supersets or back. energy — even on those busy
working with a trainer. days!
Muscle of the Month Take Note
Rotator Cuff Thank an athletic trainer! March
is National Athletic Training
By Sydney Turner, fitness specialist
Month. Great River Medical
Center’s athletic trainers provide
The rotator cuff is a group of four small muscles that stabilize the shoulder
services in 12 area high schools
joint and keep the head of the humerus (ball) rotating against the socket
and Southeastern Community
to allow proper motion.
College. We have 10 athletic
trainers on staff plus three physical
A healthy shoulder has significant range of motion. It allows you to move
therapists who also are athletic
in many ways, but this increases the risk for injury. Nearly 2 million people
trainers.
in the U.S. seek medical care each year because of a rotator cuff problem.
Most rotator cuff injuries are preventable with good posture in the
shoulder blades, stretching and some simple strengthening exercises.
Besides strengthening the rotator cuff muscles, it is important to maintain Exercise Class
strength throughout the entire upper body to prevent injury. Highlight
Rotator cuff exercises
If you are unfamiliar with these exercises, ask a fitness specialist in the
Body Sculpt
Wellness Gym to show you.
Flexibility exercises 7 to 7:30 a.m.
• Doorway stretch Mondays and Fridays
• Sleeper stretch All fitness levels
• Standing wall angels
A new class, Body Sculpt focuses
Strengthening exercises* on strengthening the entire body
• External rotation at 90-degree abduction with free weights, resistance
• Neutral external rotation bands, gliders and benches.
• Wall crawl with external rotation Modifications to exercises are
available if needed.
*When beginning these exercises, you can use small
dumbbells or resistance bands. It is
recommended
to use light
weights or
resistance
and high repetitions. For example: Use 1- to
5-pound dumbbells to perform the exercise 15
to 20 times.
Information in this newsletter is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other
qualified health provider with questions about your medical condition. Do not disregard professional medical advice or delay seeking advice or treatment because of
something you have read here. This information is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Program Highlights Staff Spotlight
Pilates Reformer Tara Eaton
Corporate Wellness Specialist
Free trial week March 9 to 13
Call 319-768-4191 to register for a class.
My experience:
The Pilates Reformer is an exercise machine that works all muscle groups I have been working at Health
through smooth, continuous motions. The Reformer strengthens and Fitness for nearly five years. I am
lengthens your muscles and focuses on the core or, as creator Joseph an American College of Sports
Pilates called it, the Powerhouse. Medicine-certified exercise
physiologist and a certified yoga
What can the Pilates Reformer do? teacher.
• Improve balance, flexibility and posture
• Tone and lengthen muscles Favorite part of my job at
• Decrease pain from surgery and promote recovery Health Fitness:
It’s pretty amazing seeing people
Are you ready to be reformed? Find out what others have been raving achieve their goals and fall in love
about during our free Pilates Reformer week. with exercise.
Proudest moment of my career:
Pilates success stories I’ve been in fitness and education
for over 10 years. When I became
Gina Anderson a corporate wellness specialist,
I don’t enjoy exercising, but I love Pilates Reformer classes! I get a it was a dream to bridge those
total body workout with a large variety of exercises. Beside building together.
strength, using the Reformer has improved my body’s tone and balance.
Participating in Reformer classes and walking regularly gives me the My fitness mantra:
resistance and cardiovascular exercise I need to be healthy. “You don’t have to be great to
start, but you do have to start to
be great,” a quote by motivational
speaker Zig Ziglar
About me:
I like spending time with family
and friends, exercising, and reading
new research on exercise and
nutrition. I would like
to learn how to sew.
People would
be surprised to
know:
I wanted to be a
funeral director
when I was
growing up.
Pilates Reformer Continued
Important Dates
Survey
Paulette Cavanah
I have participated in Pilates Reformer classes since they began. This form
of exercise is great for every age and physical ability. It has helped me with
flexibility and strength. The instructors are continually researching new
Reformer exercises that challenge us. I recently had a knee replacement, March
and the instructors adapted moves to allow me to return to one of my • Monday, March 2 – Education
favorite forms of exercise! series for disease-specific
programs, 12:30 p.m.
Francesca To • Tuesday, March 3 – Education
As someone who suffers from increasing chronic pain and joint issues series for disease-specific
due to generalized hypermobility, I have had great difficulty finding an programs, 7:30 p.m.
enjoyable physical activity that does not cause further pain or injury. • March 9 to 13 – Free Pilates
Pilates on the Reformer has been life-changing. In the few short months Reformer week
since my first session, I feel stronger, have less pain and more energy, and • Tuesday, March 10 – Guest day
am better able to take on the challenges of daily life. My Pilates Reformer • Saturday, March 21 – Guest day
sessions are the highlight of my week. I wish I had discovered the • Tuesday, March 24 – Walk with
Reformer sooner! Ease begins
• Tuesday, March 24 – A Matter of
Balance begins
• Sunday, March 29 – Sunday
hours end
April
• Monday, April 6 – Guest day
• Monday, April 6 – Lounging to 5K
begins
• Monday April 6 – Education
series for disease-specific
programs, 12:30 p.m.
• Tuesday, April 7 – Education
series for disease-specific
programs, 7:30 p.m.
• Saturday, April 25 – Guest Day
May
• Monday, May 4 – Education
series for disease-specific
programs, 12:30 p.m.
• Tuesday, May 5 – Education
series for disease-specific
programs, 7:30 p.m.
• Saturday, May 9 – Guest day
• Tuesday, May 19 – Walk with Ease
begins
• Tuesday, May 19 – A Matter of
Balance begins
• Monday, May 25 – Next Level
testing begins
• Tuesday, May 26 – Guest day
Coming Soon Watch Facebook for details. Lounging to 5K Begins Monday, April 6 $45 for members $55 for others If running intimidates you, this is the perfect place to start. Lounging to 5K gives you the tools you need to begin running and work your way to a 5K. We will meet weekly to discuss running form, injury prevention and many other topics. STRONG 30 STRONG 30 is a revolutionary 30-minute high-intensity workout led by music to motivate you to crush your fitness goals. Stop counting the reps and start training to the beat. STRONG 30 combines body weight, muscle conditioning, cardio and explosive moves like high knees, burpees and jumping jacks synced to original music. If you’ve got 30 minutes, you’ve got time to blitz this workout experience with us.
Recipe
Simple (or Stuffed!) Omelets
2 servings
Ingredients Nutrition Information • Guac and Roll: ¼ cup cooked
1 tablespoon butter Per serving: corn, 1 tablespoon guacamole
4 large eggs Calories, 194 • Hot Stuff: 3 tablespoons canned
Pinch of salt Carbs, 1 g spicy black beans; ½ small
Pinch of white pepper Fiber, 0 g jalapeño, sliced; dash of hot
Protein, 13 g sauce
Instructions Total fat, 15 g • Italian Feast: ¼ cup shredded
• Heat an 8-inch skillet over Saturated fat, 7 g mozzarella; 5 cherry tomatoes,
medium heat. Add half the Sodium, 265 mg halved; 4 large basil leaves, torn
butter and swirl until melted and • Lean Machine: ¼ cup diced
foamy. The skillet should be very Fillings cooked chicken or turkey, small
hot before the eggs are added. Spread any of the following handful fresh baby spinach
• In a large bowl, whisk the eggs ingredients on one side of the • Lox of Love: ¼ cup flaked
until fully blended. Whisk in the omelet before folding. Fillings smoked salmon, 1 tablespoon
salt and pepper. should be cooked and warmed, cream cheese, 1 tablespoon
• Pour half the egg mixture into when appropriate. chopped chives
the hot pan. When the underside • Bacon Bits: 1 slice cooked bacon, • Meaty Start: 1 cooked breakfast
is set (after 30 to 45 seconds), crumbled; ¼ avocado, sliced sausage link, sliced; 1 slice
continuously lift the edges of • Blue Morning: 2 tablespoons cooked turkey bacon, crumbled
the omelet slightly with a fork or blue cheese, 2 tablespoons • Mex Eggs: 2 tablespoons salsa,
spatula and tilt the pan to let the caramelized onions 1 tablespoon queso fresco, 1
uncooked egg flow underneath. • Cheesy Broccoli: ¼ cup small tablespoon fresh cilantro
Work your way around the pan in broccoli florets, steamed; • Spanish: ¼ cup sautéed diced
this manner for about 1 minute 1 tablespoon shredded Gruyère potato, 2 tablespoons sautéed
more. cheese chopped yellow onion
• As soon as the mixture appears • Crab Cakes: ¼ cup shredded • Spring Mix: ¼ cup cooked
set but is still soft and slightly cooked crab; ½ teaspoon grated chopped asparagus, ½
wet, add fillings (if desired), fold lemon zest; 1 scallion, chopped tablespoon grated Parmesan
the omelet in half and slide it • French Style: 2 tablespoons cheese
onto a plate. mixed fresh herbs, such as chives, • Steak and Eggs: ¼ cup leftover
• For an omelet that’s a little less tarragon, chervil and parsley; 2 cooked, chopped steak; 2
wet and more set, cover the tablespoons soft goat cheese tablespoons sautéed sliced
skillet but keep over the heat for • Greek: Small handful baby mushrooms
another 30 seconds, or until the spinach, 1 tablespoon crumbled • Western: ¼ cup mixed diced
egg reaches desired doneness. feta, 1 tablespoon diced tomato, bell pepper and tomato,
Add fillings, fold the omelet in 1 tablespoon chopped olives 1 tablespoon diced ham,
half, and slide onto a plate. • Grill Fest: ¼ cup leftover mixed 1 tablespoon shredded cheddar
• Wipe the skillet clean with a grilled vegetables (eggplant,
paper towel and repeat with the zucchini, yellow squash, bell Source: Runner’s World
remaining butter and egg mixture. pepper, onion)
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